Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sun Jun 17, 2012 11:59 am

17/6/12

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 47.5kgs
3 x 57.5kgs
5 x 67.5kgs
5 x 77.5kgs
6 x 87.5kgs


KSS DB Press
4 x 10 x 15kgs

Pullups
10 x 5

Pullups were done throughtout the workout a la Harry Selkow of elitefts.

Shoulder stuff and a couple of 20 sec bike sprints to finish.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jun 20, 2012 6:52 am

20/6/12

Deadlifts
2 x 5 x 70kgs (alt sumo stance for 4 sets)
2 x 5 x 90kgs
2 x 5 x 110kgs
2 x 3 x 130kgs
3 x 150kgs
2 x 170kgs
1 x 190kgs
3 x 170kgs

Single Leg RDL's
8 x 60kgs
6 x 70kgs
4 x 80kgs

DB Bulgarian SS
3 x 6 x 20kgs

Windmills
5 x 20kgs
5 x 22kgs
5 x 24kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Thu Jun 21, 2012 6:12 am

21/6/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
5 x 40kgs
5 x 50kgs
5 x 57.5kgs
10 x 65kgs


DB Bench / DB Rows *superset
10 x 30kgs / 8 x 30kgs
10 x 32kgs / 6 x 36kgs
8 x 34kgs / 6 x 36kgs
9 x 30kgs / 6 x 36kgs
8 x 30kgs / 6 x 36kgs - 6 x 36kgs

Reverse Curls / Skullcrushers *superset
3 x 10 / 3 x 12 (All sets done with empty Oly bar)

Incline Treadmill runs to finish.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat Jun 23, 2012 7:19 am

23/6/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
4 x 75kgs
3 x 90kgs
5 x 102.5kgs
3 x 117.5kgs
6 x 130kgs


FG Deficit Reverse Lunges
3 x 6 x 60kgs

Leg Press
3 x 15 x 125kgs - 5 as deadstops
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Mon Jun 25, 2012 5:54 am

25/6/12

Bench Press
8 x bar
2 x 5 x 40kgs
5 x 47.5kgs
4 x 57.5kgs
3 x 67.5kgs
5 x 77.5kgs
3 x 87.5kgs
3 x 97.5kgs


KSS DB Press
10 x 15kgs
10 x 17.5kgs
8 x 20kgs
8 x 20kgs

Pullups
10 x 6 (the last four sets included touching down an resetting before the last rep)

Some shoulder faff to finish followed by a couple a 20 sec bike sprints then home.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jun 27, 2012 5:46 am

27/6/12

Deadlifts
2 x 5 x 70kgs
2 x 5 x 90kgs
2 x 4 x 110kgs
2 x 3 x 130kgs
2 x 1 x 150kgs
2 x 1 x 170kgs
1 x 190kgs
1 x 195kgs / 3 x 170kgs

Double sets were done alternating sumo and conventional. Single sets were just conventional.

Single Leg RDL's
3 x 8 x 60kgs

DB Bulgarian SS
3 x 7 x 20kgs

Windmills
5 x 20kgs
5 x 22kgs
5 x 26kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Fri Jun 29, 2012 6:11 am

29/6/12

Spent about 20 mins waiting for the Incline Bench to be free, so i did some chins and bench while i was waiting.

Incline Press
5 x 40kgs
4 x 50kgs
5 x 57.5kgs
3 x 65kgs
8 x 70kgs


DB Bench / Seated Cable Rows *superset
3 max sets of each

Reverse Curls / Skullcrushers *superset
3 sets of each
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jul 04, 2012 6:16 am

4/7/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 97.5kgs
3 x 112.5kgs
8 x 125kgs


DFG Reverse Barbell Lunges
7 x 60kgs
6 x 60kgs
6 x 60kgs

Leg Press
3 x 15 x 130kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Fri Jul 06, 2012 6:31 am

6/7/12

Bench Press
2 x 10 x bar
5 x 40kgs
5 x 45kgs
5 x 50kgs
4 x 60kgs
3 x 72.5kgs
3 x 85kgs
4 x 95kgs
Equals weight PR

7 x 60kgs For technique

Barbell Pushups / Chest Supported Rows *superset
15 / 10 x 20kgs
15 / 10 x 20kgs
15 / 10 x 20kgs
12 / 10 x 20kgs
12 / 10 x 20kgs

Incline Y's & T's
2 x 10 x 4kg of each

Bike sprints to finish.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Mon Jul 09, 2012 6:32 am

9/7/12

Deadlifts
2 x 5 x 70kgs
2 x 4 x 110kgs
3 x 135kgs
3 x 155kgs
3 x 175kgs
3 x 180kgs

Single Leg RDL's
10 x 60kgs

That was all i had time for today.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Tue Jul 10, 2012 4:48 pm

10/7/12

Incline Press
2 x 5 x 40kgs
4 x 47.5kgs
3 x 55kgs
3 x 62.5kgs
5 x 70kgs
Three less than 10 days ago?!

KSS DB Press
3 x 10 x 15kgs
15 x 15kgs

Pullups
10 x 6 (last set was 3-1-1-1)

Reverse Curls / Skullcrushers *superset
3 x 12 / 3 x 12
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Thu Jul 12, 2012 5:50 am

12/7/12

Deadlifts
2 x 5 x 70kgs
2 x 4 x 90kgs
3 x 120kgs
3 x 140kgs
2 x 160kgs
3 x 2 x 180kgs

Sumo Deadlifts
5 x 6 x 120kgs

Was meant to be squatting today but there was a 'press-a-thon' going on in the rack. Big chested and big arm guys with no ass and tiny little legs.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri Jul 13, 2012 5:40 am

13/7/12

Bench Press
2 x 10 x bar
2 x 5 x 40kgs
2 x 4 x 50kgs
3 x 60kgs
5 x 67.5kgs
5 x 77.5kgs
7 x 90kgs
Got stapled on the 8th. Equals rep PR though.

3 x 8 x 60kgs with narrowing grips

Chest Supported Rows
5 x 8 x 22kgs

Incline Y's and W's
2 x 12 x 4 of each
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Tue Jul 17, 2012 6:18 am

17/7/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 75kgs
5 x 90kgs
5 x 105kgs
10 x 120kgs


5 x 105kgs

Called it there. Been really busy and was suffering from a stomach upset yesterday. That's a 2 rep PR at this weight.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Wed Jul 18, 2012 6:32 am

18/7/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 4 x 40kgs
5 x 50kgs
5 x 57.5kgs
10 x 65kgs


KSS DB Press
8 x 15kgs
3 x 7 x 20kgs

Pullups - various grips
10 x 6 (last set 4, 1, 1)

Skullcrushers / Reverse Curls *superset
3 x 10 / 3 x 10

Couple of bike sprints to finish.
What if the Hokey Cokey really IS what it's all about?

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